Runners>> After already losing weight, am I fit and healthy or should I be listening to the BMI bandwagon?
I'll be honest, the BMI frustrates me. I have been training for my first mini-marathon after about 2 years of recreational running- for the last year I've lost about 20 pounds. I did some 5k's last summer, and also the summer before that. My longest distance so far is around 8 miles. As I said, I used to be much heavier. I am 5'3" and used to be around 170 pounds. Now I am down to about 151 pounds, wearing around a size 9-11 pair of jeans, and I seem to be stuck there. Should I be worried (the BMI charts say I'm overweight), or does 151 pounds sound reasonable for my height and activity level? I guess I don't really know what more I can do at this point. I try very hard to eat healthy- low cal, low fat, lot's of whole grains, veggies, fruits, and I am running about 18 miles a week at the moment, increasing my mileage by about 1-2 miles a week, with an eventual goal of running 25 miles/week regularly.. Looking for good advice and opinions from other runners! Please help!
- teamkimmeLv 61 decade agoFavorite Answer
You need to add some weight training to your routine. It will build muscle which helps burn fat. 151 for your height is still a little heavy. You might be "stuck" if you are running the same pattern at the same time everyday. Try running a different route at a different time. Also try cross training or adding biking this will also help build leg strength. Try keeping a food diary for a week, write down every bite of food you consume and the exact amounts. You might be surprised how much you are actually eating and find ways to cut back. You need lots of protein and good fats if you are running and good carbs. I would think not more than 1200 to 1500 calories a day.
- Anonymous4 years ago
Im a health coach and from the %. i purely considered, i see no issue including your body. As your health care specialist has already informed you, you've a huge-medium body, no remember what you do, you'll always have an similar body. let me share truly ideas with you about the BMI scale. There are always exception to the guidelines. I joined the protection rigidity at 5'11 and that i became under no circumstances in my BMI scale determination, i became always over by technique of 15-20lbs and likely it became from muscle mass. if you attempt to lose pounds, lifting weights will no longer help, exceptionally if you're lifting heavy. My only suggestion is to boost weights to tone your body. you have become adequate cardio operating 6miles an afternoon. you're nevertheless starting to be, so so that you could nevertheless improve yet another foot or 2. good success to you
- MikeLv 71 decade ago
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/we...
Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG....
*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.
Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/
A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com/
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions.
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.Source(s): My 25 years of health research and experience. Source Links: Calorie Calculators: http://www.nutritiondata.com/ http://www.calorieking.com/foods/ Calculate Basal Metabolic Rate (BMR): http://health.discovery.com/tools/calculators/basa... Physical Activity Calorie Calculators: http://primusweb.com/fitnesspartner/jumpsite/calcu... http://www.weightlossresource.com/tools/exercise/c... Calculate Calorie Requirements: http://www.primusweb.com/fitnesspartner/library/we... Cell Phone Diet & Fitness Calculator: http://www.handango.com/PlatformProductDetail.jsp?... Desktop Diet & Fitness Calculator: http://www.handango.com/PlatformProductDetail.jsp?... Free Online Diet & Fitness Calculators: http://www.mypyramidtracker.gov/ http://sparkpeople.com/ http://www.fitday.com/ Body Weight Calculators: http://www.halls.md/ideal-weight/body.htm http://www.kidshealth.org/kid/exercise/weight/bmi.... Natural and Organic Foods: http://www.wholefoodsmarket.com/products/index.htm... http://www.wildoats.com/u/home/ Multi-Vitamin Supplement: http://www.carlsonlabs.com/product_detail.phtml?pr... Glycemic Index and GI Database Website: http://www.glycemicindex.com/ Harvard School of Public Health article on Carbohydrates: http://www.hsph.harvard.edu/nutritionsource/carboh... MayoClinic Article on Water: http://www.cnn.com/HEALTH/library/NU/00283.html Food Pyramids: http://www.rayandterry.com/html/images/PyramidLRG.... http://www.mypyramid.gov/ Certified Trainers: http://www.acsm.org//AM/Template.cfm?Section=Home_... http://www.nsca-lift.org/ http://www.acefitness.org/ http://www.nasm.org/ Weight Training for Dummies: http://www.amazon.com/gp/product/0471768456 Muscle and Fitness: http://www.muscleandfitness.com/ Exercise Prescription on the Net: http://www.exrx.net/ Fitness for Dummies: http://www.amazon.com/gp/product/0764578510 Sleep Website: http://sleepfoundation.org/ Dietary Guidelines for Americans 2005: http://www.cbsnews.com/htdocs/pdf/foodguide.pdf You The Owner’s Manual: http://www.amazon.com/gp/product/0060765313 Nutrition Action Health Letter: http://www.cspinet.org/nah/ Realage Website: http://www.realage.com/ AirNow Website: http://airnow.gov/ Indoor Air Purifier Ratings: http://www.air-purifier-power.com/top-10-air-purif...